July 2012

30 Jul 2012
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Tues-Sat WOD

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This week there are going to be “testing” WODs each day.  Work hard and do your best.  Remember to write your results down in your notes and post them to the website blog....
29 Jul 2012
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Monday

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A.  Warm up B.  Dead lift 5-5-5 Deload C.Three rounds for time of: 135 pound Hang power clean, 15 reps 15 Burpees...
SaturdayWOD
27 Jul 2012
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SaturdayWOD

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  A.  Warm Up B.  Bench Press 5-5-5 deload C.  Five rounds for time of: 800 m Run 30 Kettlebell swings (2/1,5 pood) 40 m Bear crawl...
26 Jul 2012
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Friday WOD

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A.  Warm uP B.  Back Squat 5-5-5+ C.  Four rounds: 30 seconds Row. High damper setting, 6-8. 30 seconds rest Rest 4 minutes 6 x 40m Sled push, light weight. Work/rest : 1/1 —...
Wednesday WOD
24 Jul 2012
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Wednesday WOD

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A.  Warm Up B.  Shoulder Press 5-5-5 delaod C. 20 minutes: 750m Row 30 Lateral burpees Remaining time AMRAP “Nate” 2 Muscle-ups 4 Handstand push-ups 8 Kettlebell swings (2/1,5 pood)...
Tuesday WOD
23 Jul 2012
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Tuesday WOD

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A. Warm Up B. Push Jerk 5-3-1+ C. Five rounds, 2 minutes on and 1 minute off: •2 rounds of “Cindy” •5 Pull-ups •10 Push-ups •15 Squats •Rest of the time AMRAP Hang power clean (50% of 1RM Power clean)...
22 Jul 2012
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Monday WOD

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A.warm up B. RDL 5-3-1+ C. Tabata Kettlebell swing & Air squat. 16 intervals altogether, first 8 intervals of Kettlebell swings and then 8 intervals of Air squats. No rest between exercises. Immediately after 800m Run for time...
20 Jul 2012
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Saturday WOD

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A. Warm up B. front squat 5-3-1+ C. 15min AMRAP: 3 Wall climbs 6 Push presses (50% 1 RM) 25 Double unders...
19 Jul 2012
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Friday WOD

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A. Warm Up B. push press 5-3-1+ C. For time: 10-9-8-7-6-5-4-3-2-1 Deadlifts (50% 1RM) 2-4-6-8-10-12-14-16-18-20 Wall balls...
17 Jul 2012
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Wednesday

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A. Warm Up B. dead lift 5-3-1+ C. 5 rounds of: Box jump 24/20), max reps in 1 minute Supine ring row, max reps in 1 minute Plank hold, max time in 1 minute Rest 1 minute...